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Components

Clean

Metcon

Settings

Workout

Friday

Gymnastics

Skill work EMOM x 12

A. HSPU/progression/walking/wall walks
B. Strict pull-up/BMU/negatives

Looking to select appropriate movement and rep range that will
provide a challenge for up to 20 seconds each minute. Focus on strict
Movements if possible, and load or band as needed.

Weightlifting

Clean (Heavy single, power or full)

Clean

WOD

Metcon (Time)

4 rounds on the 3:00
Score SLOWEST round

15 power cleans 115/80
15/12 row or 12/9 bike

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 09, 2019

Clients:

Clients

1

Christopher
Ice

5 PM WOD

1 x 1 @ 275 lbs

2

GREGORY
SEMONIN

12 PM WOD

1 x 1 @ 245 lbs

Squat

3

Mickey
MetCon

12 PM WOD

1 x 1 @ 231.52 lbs

4

Malcolm
Hollingsworth

5 PM WOD

1 x 1 @ 230 lbs

5

Conner
McCullen

5 PM WOD

1 x 2 @ 215 lbs

1 power 1 full

6

Brandon
Beefcake

5 PM WOD

1 x 1 @ 205 lbs

got under 230 3 times

6

Charlie
Krueger

6 PM WOD

1 x 1 @ 205 lbs

Barley and ugly

7

Eric
Krogman

6 PM WOD

1 x 1 @ 195 lbs

8

Brian
Fritz

6:00 AM WOD

1 x 1 @ 165 lbs

9

Jaime
Clifford

5 PM WOD

1 x 1 @ 160 lbs

10

Nikki
Barbell

6:00 AM WOD

1 x 1 @ 155 lbs

Power

11

Ashleigh
Smith

5 PM WOD

1 x 1 @ 130 lbs

12

Dustin
Murphy

12 PM WOD

1 x 1 @ 125 lbs

12

Gladney
Jason

6:00 AM WOD

1 x 1 @ 125 lbs

SQUAT CLEAN

12

Nicole
Dailey

6:00 AM WOD

1 x 1 @ 125 lbs

13

Melissa
Bieniek

12 PM WOD

1 x 1 @ 113 lbs

14

Delaney
Krueger

6 PM WOD

1 x 1 @ 80 lbs

Used training bar Tried 85lbs but too heavy need to work on dropp...

15

Maddy
Burnett

6:00 AM WOD

1 x 1 @ 55 lbs

16

RUTH
Rusch

6:00 AM WOD

1 x 1 @ 45 lbs